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Mackerel Calories
Rich in omega-3, high in protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mackerel has 205 calories. It contains 0 g of carbs, 19 g of protein, 13.9 g of fat and 0 g of fiber. Its 19 µg of B12 covers 792% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19g
· 38% DV
Fat
13.9g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 38% · Fat 62%
Mackerel nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 205 kcal |
| 1 piece (extra small) | 40 g | 82 kcal |
| 1 piece (small) | 60 g | 123 kcal |
| 1 serving (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 120 g | 246 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 1 piece (extra large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mackerel
Is mackerel good for you?
Yes, mackerel is a nutritious oily fish that provides omega-3 fats, protein and vitamin B12. Grilling, baking or steaming it keeps preparation simple; smoked or heavily salted versions can contribute more sodium.
Is mackerel high in mercury?
Most commonly eaten mackerel, such as Atlantic or chub mackerel, is relatively low in mercury. King mackerel is a different, large species with much higher mercury, so check which type is meant when following seafood advice.
What does mackerel taste like?
Mackerel has a rich, savory flavor and oily, tender flesh, stronger than many white fish. Lemon, herbs or sharp sauces balance it well, while smoking gives it a more intense taste.
What is the best way to cook mackerel?
Mackerel cooks well grilled, broiled or baked, and its oily flesh stays moist under high heat. Score the skin so it cooks evenly, and avoid overcooking, which can make the flesh dry.
Can you eat mackerel skin?
Yes, mackerel skin is edible when the fish is properly cleaned and cooked. It crisps nicely in a hot pan or under a grill; remove any scales first if they are present.
Is canned mackerel as good as fresh mackerel?
Canned mackerel can be a convenient source of protein and omega-3, while fresh mackerel offers a different texture and flavor. Compare the salt content of canned varieties, especially if you are limiting sodium.
How should you store fresh mackerel?
Keep fresh mackerel very cold and cook it promptly, because oily fish can spoil quickly. To keep it longer, clean and wrap it airtight before freezing; thaw it in the refrigerator rather than on the counter.
Can you eat mackerel raw?
Raw mackerel can carry parasites and bacteria, so do not eat ordinary fresh mackerel raw. Use fish specifically handled for raw consumption and follow proper food-safety guidance; cooking it thoroughly is the safer everyday choice.
What is the difference between king mackerel and Atlantic mackerel?
King mackerel and Atlantic mackerel are different species, not interchangeable names. King mackerel is larger and has much higher mercury levels, while Atlantic mackerel is a smaller oily fish commonly eaten in many regions.
Can you eat mackerel during pregnancy?
Yes, many pregnancy guidelines include lower-mercury mackerel, such as Atlantic mackerel, when it is thoroughly cooked. Avoid king mackerel because of its high mercury level, and ask your clinician which local fish guidance applies to you.
Mackerel Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
16.1µg · 81% DV
B3
7.6mg · 48% DV
B6
0.8mg · 47% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
220mg · 31% DV
Iodine
35µg · 23% DV
Magnesium
60mg · 14% DV
Potassium ⭐
314mg · 9% DV
Sodium
90mg · 4% DV
Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel
To burn the 205 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mackerel?
Mackerel is a firm-fleshed, oily sea fish; kolyoz is the Turkish name for a mackerel found in the region’s waters. Its rich, savoury flavour stands up well to simple cooking, and the flesh turns tender and flaky when cooked. Mackerel is commonly grilled, baked or pan-fried, and also appears smoked or canned in many English-speaking countries. Serve it with lemon and vegetables, or flake it into a salad.
It is naturally high in protein and omega-3 fats, with no carbohydrates. Grilling or baking rather than frying keeps the preparation straightforward; a crisp salad or plain vegetables make an easy pairing.
How Nutritious Is Mackerel?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mackerel Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mackerel Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.